**Marcus's HIT Dungeon**

[Cuz]

Leg day...holy fck. All I can say is that my legs are extremely hard to train and deal with the pain than the other bodyparts

[marcus300]

I'm hoping to hear more from the guys on what thoughts they have running through their minds on leg day.....

I have a great ability of opening up my deepest fears and releasing anger what is an extremely powerful tool to have when your trying to take your body to its limit. I've not always been able to do this its something I've learnt and trained myself to do when i want a good workout. If I go into my zone everything else is blanked out and i have tunnel vision. I simple use certain times in my life and things what I've seen and have to deal with to release these feelings so i can attack my workouts with far more power. My self talk is a very powerful tool I use with legs and every other body part. I don't use it all the time but when I'm in a building phase and need to do things more than the rest of the guys in the gym I can fully focus on bringing 100% to the gym.

When I am in this zone I truly feel no one can match me with intensity and power,I feel super human and scare myself I'm going to damage myself in some way. I've really shocked many people with the explosive power I can bring to a workout that's why I am so suited to HIT because I cant train like that for long. With legs I know the pain is going to be very intense and it takes a hell of a lot of mental stress to take half your body to its limit.

[kelkel]

Great responses guys. Keep them coming please. Very insightful and maybe a little scary being inside your minds, even for a moment.


@ Cape. Your analogy of the clank of putting a plate on being like a round in a chamber (paraphrased) was great.

[kelkel]

And legs went great again today. Squats last as usual but still pushed some excessive weight again today. Legs fried and knee's maybe a little tender. I've got to back off squats or skip them next week.

[Cuz]

Kel wins the best avatar of the year award....damnit man

[almostgone]

...Stop climbing trees. You're not a kid anymore.

OK, Pa..... I was delimbing an oak tree that is too close to the.house and gravity kicked my @rse.

[almostgone]

Damn AG...stop climbing trees for cardio its gonna hurt u.

Will do, Cuz!! Refilled my NSAIDS this morning. Definitely hitting legs in the morning....conscience is bothering me for putting it off.

[marcus300]

Kel wins the best avatar of the year award....damnit man

I agreed that's some arse

[Dpyle]

Still 4 hours away and already going through today's back session in my mind.

[clarky.]

Just did back. Had a good warm up as always i love doing back just now don't know why. Anyway

wide grip lat pd 9,6,4,1 + 1drop

Seated row close grip 8,5,3,+1 drop

Dead lift 8,6,4 +1 drop. Stopped just below the knee

Shrugs 4 sets. Just kept going on each set till i could not hold on any longer hands by my side this week just like db shrugs. My back is fried.

[Fllifter]

Shoulders/traps are wrecked. I recently started training with a guy who likes HIT style training as much as me. Work outs have been intense.

Rc warn up.

Seated side lat raises. 2 feelers, 1 working with triple drop set into quarters.

Dumbbell press. 2 feelers, 1 working - 2 forced with negatives.

Lying revers flys superset with front raises. All done to failure with drop sets.

Barbell shrugs. One feeler, one working with triple drop set.

[kelkel]

Seated side lat raises. 2 feelers, 1 working with triple drop set into quarters.

Lying revers flys superset with front raises. All done to failure with drop sets.

Nice combination.

[Sfla80]

Back from honeymoon. Stayed active with all the attractions and climbing we did...but still feel bloated. We ate a ton. Lol.

Back to gym tomorrow. ...just not sure which body part to hit. Want to continue my normal routine starting monday...so thinking just doing my normal Friday routibe??

[kelkel]

Back from honeymoon. Stayed active with all the attractions and climbing we did...but still feel bloated. We ate a ton. Lol.

Back to gym tomorrow. ...just not sure which body part to hit. Want to continue my normal routine starting monday...so thinking just doing my normal Friday routibe??

Congrats Sfla! Hope you had a blast. If you like your normal routine then continue it.

[Sfla80]

Congrats Sfla! Hope you had a blast. If you like your normal routine then continue it.

Thanks Kel.....honeymoon was incredible. Posted some pics in the photo booth thread already. Yeah I do like my routine. Just next three days will throw me off.....would say il stick to all cardio...butyeah that wont happen. lol

[Igifuno]

Igi checking in.

Congrats sfla. Happy for you bro!

Marcus, kel, cape, cuz, AG, black, dpyle, clarky... Miss you guys. Glad to see you're still kicking ass.. I'm holding on but work is 500 miles a minute. In fact, need to go put in a few more hours. Hit the gym today, back/bis.. Still maintaining 200lbs.

Igi checking out

Peace everybody!!

[kelkel]

Thanks Kel.....honeymoon was incredible. Posted some pics in the photo booth thread already. Yeah I do like my routine. Just next three days will throw me off.....would say il stick to all cardio...butyeah that wont happen. lol

Heading there now to check out the pics!

[hawk14dl]

Learned something today, do my trt injections BEFORE a h.i.t. session. My hands were (still are) shaking. Not a big shake, but when you're holding a syringe with a needle in your ass you definitely notice.

[Sfla80]

Igi checking in.

Congrats sfla. Happy for you bro!

Marcus, kel, cape, cuz, AG, black, dpyle, clarky... Miss you guys. Glad to see you're still kicking ass.. I'm holding on but work is 500 miles a minute. In fact, need to go put in a few more hours. Hit the gym today, back/bis.. Still maintaining 200lbs.

Igi checking out

Peace everybody!!

Thanks igi!!!

Hope this new job is treating u well.

Haven't talked in awhile...I turned my offer down. Best to stay where I am.

[Igifuno]

Thanks igi!!! Hope this new job is treating u well. Haven't talked in awhile...I turned my offer down. Best to stay where I am.

New job is amazing, but tougher than I thought and so time consuming. Enjoying it though.

All my #s got wiped (I have them backed up but haven't loaded them back on yet). I'm sure you made the right decision man.. It was a risky move and, if your heart and mind wasn't convinced, then staying put was the way to go. You know I'm hitting you up next time I'm down there.

[Capebuffalo]

Igi checking in.

Congrats sfla. Happy for you bro!

Marcus, kel, cape, cuz, AG, black, dpyle, clarky... Miss you guys. Glad to see you're still kicking ass.. I'm holding on but work is 500 miles a minute. In fact, need to go put in a few more hours. Hit the gym today, back/bis.. Still maintaining 200lbs.

Igi checking out

Peace everybody!!

So glad things are going good for you. How's the family adjusting?

[almostgone]

Igi checking in.

Congrats sfla. Happy for you bro!

Marcus, kel, cape, cuz, AG, black, dpyle, clarky... Miss you guys. Glad to see you're still kicking ass.. I'm holding on but work is 500 miles a minute. In fact, need to go put in a few more hours. Hit the gym today, back/bis.. Still maintaining 200lbs.

Igi checking out

Peace everybody!!

Great to hear things are going well. Much respect for maintaining your workload and still hitting the iron.

[almostgone]

Man, it is hot and high humidity here in SC!!!! Sweated like a madman lifting tonight.

2 sets bodyweight squats to warm up the knees.
Leg press-2 w/u, Work-8-4-2.5.
Calves-2 w/u, Work-9-4-2.5-drop- failure(11). Still sticking with a 5 count negative.
Hack squats-Work-5-2-2
Power thrust-1w/u, Work-5-3-1
Jefferson squats- Work-8

Pretty well trashed @ this point.

[Black]

Igi checking in.

Congrats sfla. Happy for you bro!

Marcus, kel, cape, cuz, AG, black, dpyle, clarky... Miss you guys. Glad to see you're still kicking ass.. I'm holding on but work is 500 miles a minute. In fact, need to go put in a few more hours. Hit the gym today, back/bis.. Still maintaining 200lbs.

Igi checking out

Peace everybody!!

Glad you popped in brother and great to hear things are going well (although busy) and you're still able to keep at it. Stay strong my man.

[Igifuno]

So glad things are going good for you. How's the family adjusting?

Hey cape.. Family is ok with it, the wife went part time since I'm still traveling and gone a lot so she's here more for the kids, which is great. Check it out though, in the few weeks I've been with this company, I've gone to Scottsdale, AZ, had my first Philly Cheesesteak, first time to Madison Square Garden for a playoff hockey game, and a client (who loves good whiskey) and I are going to get massages and play golf next week at a DC country club. I'm having a pretty good time.

How are you man? Fam good, business good? Lookin solid in the avy, do you lift?

[Igifuno]

Great to hear things are going well. Much respect for maintaining your workload and still hitting the iron.

Would like to much more than I have been but once I get my hands around the new role, I'll have more time hopefully. I have a nice little cycle I've been sitting on.

How's things with you AG? How's the wife? Did she get all her range if motion back yet?

[Igifuno]

Glad you popped in brother and great to hear things are going well (although busy) and you're still able to keep at it. Stay strong my man.

Thanks Black - always encouraging brother!

[almostgone]

Would like to much more than I have been but once I get my hands around the new role, I'll have more time hopefully. I have a nice little cycle I've been sitting on.

How's things with you AG? How's the wife? Did she get all her range if motion back yet?

Much better... thanks for asking!! She does her exercises with Thera-bands and is off of the NSAIDS so that's pretty good.
Really looking forward to seeing the results of your next run, Igi!!

[clarky.]

Igi checking in.

Congrats sfla. Happy for you bro!

Marcus, kel, cape, cuz, AG, black, dpyle, clarky... Miss you guys. Glad to see you're still kicking ass.. I'm holding on but work is 500 miles a minute. In fact, need to go put in a few more hours. Hit the gym today, back/bis.. Still maintaining 200lbs.

Igi checking out

Peace everybody!!

Great to hear from you Igi and great job on holding on at 200lb mate.

[almostgone]

Getting ready for legs in a few minutes. Pounding down some coffee, neoprene on my knees already. I always get this bit of anxiety or trepidation prior to leg days:

Fear of the weight to be pushed?
Fear of the overall hard work to be done?
Fear of failure?
My subconscious asking why I do this to myself?
Training alone in my basement elevating the fear of failure aspect?

Don't know. But all the above thoughts swirl around my mind prior to leg day starting. Good part is that after a couple warm up sets, blood gets moving and all the negative thoughts are gone. Pure animal instinct takes over, driving me to continually push harder and strive for more weight and more progress. More of the feeling only those who live this lifestyle can understand.

Random thoughts I guess...

That said, it's time to go to the dungeon and lift like there's no tomorrow.

I don't really have an exact ritual, Kel, but I generally watch old WSM or a Yates dvd prior to lifting and flip through my notes or look at stuff I've printed for motivation/education. Recently, I've been reading a decent book by R. Strossen and am working at applying some of the principles. There seems to more of a mental aspect for me now vs. when I was younger.
I guess it's a feeling of expectation on lifting days....leg day in particular.

[marcus300]

Pull back training for me this week

Back

wide grip pulldowns
3 warms up sets
2 working set to failure

close grip pulldowns
3 working sets -nice and easy

low pulley
3 working sets

bb bent over rows
3 working sets

hyperextensions
3 sets

Nothing to stressful, took myself to failure and concentrated on stretching and contracting the last, didn't put myself under any beyond failure methods. Everything is good and did a lot of stretching pre, during and after all movements.

Lower back still tender- its an age thing and doing stupid amounts of weights when I was younger for 1RM but I am hanging in there.

Diet has been very tight this week, carb cycling hard and really depleting my glycogen levels, down to 258lbs - 260lbs.

[Capebuffalo]

Hey cape.. Family is ok with it, the wife went part time since I'm still traveling and gone a lot so she's here more for the kids, which is great. Check it out though, in the few weeks I've been with this company, I've gone to Scottsdale, AZ, had my first Philly Cheesesteak, first time to Madison Square Garden for a playoff hockey game, and a client (who loves good whiskey) and I are going to get massages and play golf next week at a DC country club. I'm having a pretty good time.

How are you man? Fam good, business good? Lookin solid in the avy, do you lift?

That is a job with perks. Sounds great.
We are good. Celebrated 5 yrs last weekend.

[almostgone]

Glad to hear your back isn't causing you grief, Marcus. That's great!!! ....and the hyperextensions are a comfortable movement for you?? I use to do "good mornings" in my younger days but they give me a good bit of discomfort now. Perhaps I need to fab up a hyperextension stand the next occasion I get a bit of free time????

[Sfla80]

So first day back at the gym and jet lag definitely is still there. But felt good to be back, strength is good and still there.....but endurance def wasn't there.

But got a really good chest workout in. Felt like I was gonna puke while waling out. Tried to do cardio but couldn't make it. Slowly getting back into it.

Still a few more days rest before work and back to normal life lol.

[Capebuffalo]

Ok so I've been working mostly on back thickness since I've been back at it for several months. I row every back day. Barbell and cable. I took some picks today and I'm not thrilled. It's better but I want more. I'm looking for the thickness that runs down the length of the spine and across the shoulders. Take a look and recommend what movements I should be concentrating on. Any thoughts will be appreciated.

[marcus300]

Ok so I've been working mostly on back thickness since I've been back at it for several months. I row every back day. Barbell and cable. I took some picks today and I'm not thrilled. It's better but I want more. I'm looking for the thickness that runs down the length of the spine and across the shoulders. Take a look and recommend what movements I should be concentrating on. Any thoughts will be appreciated.

Cape you need to get someone to take the photos it will be easier for us to see and also you need better lighting. But from what I can see you have great width and your doing the right thing concentrating on thickness because once you back starts exploding with slabs of tissue over it the whole appearance changes.

Its all about rows IMHO and you need to make sure no matter what kind of row your doing is that your form is 100%, make sure when you at the contraction part of the movement your back is arched inwards, if your back is rounded your not stimulating your back and the stress will go on the biceps. I see this happen all the time I am not saying your doing that because your making great progress but its something you need to constantly think of when doing back.

Attack the width with different row movements, BB rows, T-bar rows, one arm db rows, low pulley rows, hammer strength seated rows, hyperextentions etc. I was a huge dead lifter that's why my lower back is fuked, I have disc problems in a big way and I was told to stop training. I did the opposite because this guy I'm not going to mention because I am not name dropping told me to build that much muscle around my spine and lower back so the muscles take a lot of the stress away from my disc's. It took me sometime to do this but I concentrated on this and my back exploded in size, I stopped DL and slowly built up strength in the row movement with 100% form. Shit sorry Cape I am waffling on and on here sorry mate lol

Carry on hitting those row movements in good form,
include drop setting so you can really concentrate on arching the back inwards so the contraction and stimulation is fully on the back muscles,
attack the width with many different back rowing movements,
try not to be governed by the weight so much, think form is the key and if done correctly you will feel your back pumped and full all day long after a back workout,
slow and controlled reps with excellent form will make your back explode,
watch Yates do his back workout, you'll learn so much from the best back in the game,

[marcus300]

Teenagers or 20yr old kids on tren and test really are fuking dickheads, fuk me its getting worse and they have no fuking idea what they are doing all because they carry some muscle they think its the answer. Fuking stupid tw4ts.
One day they will be living in hell thinking to themselves what the fuk as happened,
why cant guys build a base from fuking hardcore training and learning how to eat right
stupid fuking arsewiping cvnts
its all about steroids in their tiny minds, they have no idea

phewwww that's off my chest now lol

going doing legs

welcome to hell

[almostgone]

Now that's off your chest it can be used to fuel your lift....right? I know you'll be kicking @ss in hell....think I left my water bottle there....would you grab it for me?
I'm still marginally limping from the leg session Thurs. It seems that my attempts at applying associative and dissociative approaches to pain allowed me to work somewhat harder than before. Will be hitting arms sometime today....have high expectations.

[marcus300]

Now that's off your chest it can be used to fuel your lift....right? I know you'll be kicking @ss in hell....think I left my water bottle there....would you grab it for me?
I'm still marginally limping from the leg session Thurs. It seems that my attempts at applying associative and dissociative approaches to pain allowed me to work somewhat harder than before. Will be hitting arms sometime today....have high expectations.

Serious workout, I had to fight not to be puke all over the gym. Don't feel well now and ive gone deaf slightly my ears are ringing. Got the shakes aswell.........love this shit and it was pullback leg day lmfao

[marcus300]

Why do I like pushing my body to its limit and inflicting pain on it on a regular basis? why?
Why do I feel super human after ive been to the gym and have enormous amounts of well being flowing through my system while I train? why?
Why do I like the feeling of that adrenalin rush what I get pre working set? why?
why do I want to be bigger than anyone else? why?
do I have mental health issues, why I'm I battling with my inner self all the time even at my age I have this drive what takes over me, why?
why do I like the feeling of sore muscle after I've trained? why does it make me feel alive?

When will it stop? it will destroy anymore or my life or do I have it under control?
its destroyed many parts of my personal life what I will never get back, ive lost more than you can ever believe, no amount of money could get back what ive lost but would I do anything different? maybe some stuff but bodybuilding is so much a part of me.
will it destroy me one day?